• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • Strength
    • Best Home Gym Machines
      • Best Functional Trainers
      • Best Squat Racks
      • Best Budget Home Gym Equipment
      • Best Cable Machines
      • Best Weight Benches
      • Best Smith Machines
      • Best Smart Home Gyms
    • Best Barbells
      • Best Budget Exercise Bikes
      • Best Budget Barbells
      • Best Powerlifting Barbells
      • Best Barbells For Women
    • Best Kettlebells
      • Best Adjustable Kettlebells
    • Best Dumbbells
      • Best Adjustable Dumbbells
    • More Strength Equipement
      • Best Resistance Bands
      • Best Weight Plates
      • Best Bumper Plates
      • Best Slam Balls
      • Best Weighted Vests
      • Best Weight Sleds
      • All Other Strength Equipment
    • Training
      • Exercise Guides
        • Deadlift
        • Bench Press
        • Back Squat
        • Overhead Press
        • Lat Pulldown
        • Shoulder Exercises
        • Chest Exercises
        • Ab Exercises
        • Quad Exercises
        • Biceps Exercises
      • Training Guides
        • Beginner’s Guide to the Gym
        • How to Build Muscle
        • Guide to Muscle Hypertrophy
        • How to Train on a Cut
      • Workouts
        • Back Workouts
        • At-Home Workouts
        • Chest & Back Workouts
        • Full-Body Workout
        • HIIT Workouts
        • Bodybuilding Workouts
        • Farmer’s Carry Workouts
      • Programs
        • 5×5 Program
        • Bodybuilding Programs
        • Push-Up Program
        • Pull-Up Program
        • 5/3/1 Program
        • Powerbuilding Program
        • German Volume Training
        • Build Your Own Program
    • News
      • CrossFit
      • Strongman
      • Bodybuilding
      • Powerlifting
      • Weightlifting
      • HYROX
    • Individual Strength Equipment Reviews
  • Nutrition
    • Best Protein
      • Best Protein Powder for Men
      • Best Whey Isolate Protein Powders
      • Best Protein Powder For Women
      • Best Tasting Protein Powders
      • Best Protein Bars
      • Protein by Goal
        • Best Mass Gainer
        • Best Protein Powder for Weight Loss
        • Best Protein Powder for Weight Gain
        • Best Protein Powder for Muscle Gain
      • Protein by Diet
        • Best Egg White Protein Powder
        • Best Keto Protein Powder
        • Best Organic Protein Powder
        • Best Vegan Protein Powders
    • Best BCAA’s
      • Best BCAA’s for Women
    • Best Fat Burners
      • Best Non-Stim Fat Burners
      • Best Fat Burners For Men
      • Best Curved Treadmills
      • Best Fat Burners For Women
    • Best Pre-Workouts
      • Best Non-Stim Pre-Workouts
      • Best Pre-Workout for Women
      • Best Pre-Workouts for Men
      • Strongest Pre-Workouts
    • Best Creatine
      • Best Creatine Gummies
      • Best Creatine For Women
      • Best Creatine for Men
    • Other Nutrition Products
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Electrolyte Supplements
      • Best Greens Powder
        • Best Greens Powder for Pregnancy
      • Best Meal Delivery Services
        • Best Budget Meal Delivery Services
        • Best Vegan Meal Delivery Service
        • Best Healthy Meal Delivery Service
        • Best Meal Delivery Service for Weight Loss
        • Best Paleo Meal Delivery Services
        • Best Multivitamins for Women
        • Best Multivitamins for Men
        • Best Supplement Stacks
        • Best Multivitamins
    • Guides
      • Diets
        • Carb Cycling
        • Vertical Diet
        • Reverse Dieting
        • Carnivore Diet
        • Ketogenic Diet
        • Intermittent Fasting
        • IIFYM Diet
      • Muscle Gain
        • How to Dirty Bulk
        • Go From Cutting to Bulking
        • Eat These Carbs
        • How to Eat for Muscle
      • Fat Loss
        • Macros for Fat Loss
        • Calorie Deficits
        • Natural Fat Burners
        • Cut 2 Pounds Weekly
      • Supplement Guides
        • Pre-Workout
        • Whey Protein
        • Mass Gainers
        • Greens Powders
        • Creatine
        • BCAAs
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
    • Individual Supplement Reviews
  • Conditioning
    • Best Treadmills
      • Best Manual Treadmills
      • Best Compact Treadmills
      • Best Budget Treadmills
      • Best Treadmills Under $2000
      • Best Treadmills Under $1000
      • Best Treadmills For Tall People
      • Best Commercial Treadmills
      • Best Under Desk Treadmills
    • Best Rowing Machines
      • Best Water Rowing Machines
      • Best Budget Rowing Machines
      • Best Compact Rowing Machines
      • Best Foldable Rowing Machines
      • Best Air Rowing Machines
    • Best Exercise Bikes
      • Best Recumbent Bikes
      • Best Folding Exercise Bikes
      • Best Exercise Bikes For Seniors
      • Best Air Bikes
    • Best Ellipticals
      • Best Budget Ellipticals
      • Best Compact Ellipticals
      • Best Rear Driving Ellipticals
      • Best Ellipticals For Seniors
      • Best Under Desk Ellipticals
      • Best Ellipticals Under $1000
    • Other Conditioning Products
      • Best Jump Ropes
      • Best Plyometric Boxes
      • Best Speed Sleds
      • Best Agility Ladders
      • Best Vertical Climbers
      • Best Commercial Stair Climbers
      • Best Affordable Stair Climbers
    • Individual Cardio Equipment Reviews
  • Recovery
    • Best Cold Plunges
    • Best Saunas
      • Best Infrared Sauna
    • Best Massage Guns
      • Best Mini-Massage Guns
    • Best Compression Boots
    • Best Back Massagers
    • Best Massage Chairs
    • Other Recovery Tools
      • Best Inversion Tables
      • Best Vibrating Massage Rollers
      • Best Massage Balls
      • Best Ice Wraps
      • Best Foam Rollers
    • Recovery Guides
  • Fitness Accessories
    • Fitness Tech
      • Best Fitness Apps
        • Best Weightlifting Apps
        • Best Workout Programs
        • Best Cycling Apps
        • Best Treadmills Apps
        • Best Workout Streaming Services
        • Best Workout Apps
        • Best Running Apps
    • Best Bluetooth Earbuds
    • Best Digital Scales
      • Best Smart Scales
    • Best Fitness Trackers
      • Best Heart Rate Monitors
      • Best Pedometers
      • Best Stopwatches
    • Apparel
      • Best Running Shoes
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Gym Shorts
      • Best Sports Bras
      • Best Trail Running Shoes
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
      • Best Lifting Chalk
      • Best Dip Belts
      • Best Pull Up Assist Bands
      • Best Lifting Belts
  • Community Forum
Home » Bodybuilding News » Check Out Bodybuilder Chris Bumstead's Brutal Off-Season Shoulder Workout

Check Out Bodybuilder Chris Bumstead’s Brutal Off-Season Shoulder Workout

The three-time Classic Physique Olympia champ pulls back the curtain on his shoulder training.

Written by Vidur Saini
Updated by Phil Blechman on April 8th, 2025

The reigning and three-time Classic Physique Olympia champ Chris Bumstead is currently in a bulking phase and is eating around 5,000 calories per day. Per the 26-year-old bodybuilder, he lost around eight to 10 pounds after contracting COVID-19 during the holiday season in December 2021 and is a bit behind this off-season than where he was a year prior. 

Bumstead’s three Classic Physique Olympia victories are the most of any athlete in the division’s history, making him one of the most decorated bodybuilders of all time. However, he is not resting on his laurels and is going full-steam ahead for his fourth consecutive Olympia win. On Apr. 8, 2022, “CBum” took to his YouTube channel to share his off-season shoulder workout. Check it out in the video below:

https://youtu.be/xD0nTGkPdXE

[Related: How Do You Train Arms? Mike O’Hearn Close-Grip Benches 385 Pounds for 10 Reps]

Classic Shoulder Training

Bumstead spends the first eight minutes of the video talking about his supplement brand, RAW, before hitting the gym for a shoulder workout. 

Trying to get huge now. I just took a bunch of stuff to get pumped. I took [RAW supplements] PUMP and PUMP2. I took a bunch of salt, beetroot, and some Thavage Pre-Workout.

Bumstead starts his shoulder workout with the seated dumbbell shoulder press. He uses 100-pound dumbbells for what appears to be his first set. The 6’3″ bodybuilder didn’t share his shoulder warm-up routine. 

Bumstead uses the 1.5 rep technique while performing the second set. To perform the 1.5 dumbbell press, he lifts the dumbbells halfway through the range of motion, then returns to the starting position at the bottom before completing the rep by extending his arms straight overhead to the lockout. Bumstead upgrades to 120-pound dumbbells for his final set of the shoulder press. 

“Lots of reps, lots of warm-ups,” says the three-time Classic Physique Olympia champ after completing a warm-up set on his second shoulder exercise — the machine shoulder press. He uses three 45-pound weight plates on each side for the warm-up. Bumstead stars his working set by stacking four 45-pound weight plates and a quarter on each side of the machine.

Bumstead performs dumbbell side lateral raises for his third exercise of the day.

I haven’t worn a tank top in the gym or on video since I was shredded…gladly, I’m not that fat right now. [I] got a decent little pump considering the amount of PUMP product and salt I put in my body today.

He seems visibly nervous as he takes off his sweatshirt after completing his first set of the exercise. He then moves onto the reverse pec deck flye to train his posterior deltoids. Bumstead wraps up his shoulder workout with the standing machine side lateral raise. 

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by Chris Bumstead (@cbum)

[Related: 10 Competitors We Want to See Compete in the Masters Olympia Reboot]

Bumstead’s Full Shoulder Workout

Here is a summary of the three-time Classic Physique Olympia champ’s shoulder training routine:

  • Seated Dumbbell Shoulder Press
  • Machine Shoulder Press
  • Dumbbell Side Lateral Raise
  • Reverse Pec Deck Fly
  • Standing Machine Side Lateral Raise

Bumstead did not disclose the exact number of sets and reps performed in the workout for each exercise.

Road to 2022 Olympia

Bumstead has been in off-season mode since winning his third-consecutive Classic Physique Olympia title in Dec. 2021 and is not expected to compete until the 2022 Olympia weekend scheduled for Dec. 16-18 in Las Vegas, NV.

Per the three-time Classic Physique Olympia champ, he is using the long off-season to make big improvements to his physique. Bodybuilding fans can expect a tough battle for the 2022 Classic Physique Olympia throne as Bumstead will attempt to defend it against two-time Olympia runner-up and two-time Arnold Classic champ Terrence Ruffin, 2022 Boston Pro and Kuwait Classic Pro winner Urs Kalecinski, Ramon Rocha Queiroz, and Breon Ansley (Ansley’s last contest in Classic Physique).

Featured image: @cbum on Instagram

About Vidur Saini

Vidur likes staying up to date with the fitness industry. He is passionate about sharing his hard-earned knowledge learned through years of toiling in the gym. An expert at giving unsolicited advice, his writing benefits the readers & elicits the bros.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap